This is last Mondays workout.
Squat- 220 5x3 (first number is reps, so 5 reps with 3 sets across.)
Bench- 170 5x3
Conventional deadlift- 185x3, 255x3, 290, 325, 360, 375, 355, 340
One arm db row- 70 10x4
Was pretty toasted obviously. My back was so sore and I'm still feeling it a little.
Tuesday I walked the dog, rowed 5,000m in 30min, and did facepulls 40 12x4
Front Squat- 165 3x3
Press- 110 5x3
Power Clean- 140 3x5
Chins- 45x5, 35x4, bwx9
GHRs- bwx 10, 8, 5.
And today was rowing again except just 3200m in 20min and then facepulls again with same weight and reps as Tuesday. I also do some mobility and prehab stuff at home. I'll do rotator cuff and scapular work, trigger point therapy with foam roller and softball, and then some flexibility.